Training

[Saint DH]

I'm a pretty small guy and I want to be able to defend myself and family if needed. I'm about 5'8" and 140lbs. I can bench press 210lbs and I can do 60 chin-ups (6 sets of 10 w/ 30 sec. rest). My workout routine goes as follows:

(everything 3 sets of 10)

Pushing - bench press, dumbbell incline, close grip bench, t-bar presses, and explosive push-ups

Legs - barbell squat, hack squat, leg press, leg extention, hamstring curl, calf press

Pulling - chin ups, pull ups, 3-way shoulders*, lat pull, one arm rows, upright rows, and barbell curls.

Core - lower ab crunch, russian twist, regular crunch, ab wheel, and my g/f's sister is a dancer so I do a dancer exercise that is amazing for your love handles/ lower back.

In addtion to this, I run and use a weighted jump rope. I also shadow box, speed bag and heavy bag train everyday. This might be crazy, but I also punch metal, concrete, or wooden objects. I have pretty much been doing this routine for two months. I rarely take a day off unless my body cannot take anymore due to exhaustion. Sometimes I workout twice a day. I am extremely commited to this, and I'm willing to do anything as you can see.

My question is, since many folks here know alot about fighting, what else can I do to increase my chances of destroying my opponent? Don't say gain weight because it is extremely difficult, if not impossible, for me to do so. Size is my weakness, speed and agility are my strengths. What can do I do to enhance my strenghts and weaknesses? What are some things I can do to punch harder, and faster? I have no money to pay for lessons in martial arts, and I have a basic understanding of boxing. I'm willing to do any type of reading or reasearch necessary to learn, and I am willing to do any kind of work necessary to achieve results. I just can't pay for shit.

I cannot stress enough that my reasons for doing this are self-defense, not going out and starting fights with random people. The Dirty Harry on nubblies and me in real life are two very different people.

Any help would be greatly appreciated.

[Mr. Blonde]

this is the gayest reasoning for bulking up, coming from a young 20-something suburbanite in Indiana, that I think i've ever heard.

[Heaven Can Wait]

Well I cant tell you anything about martial arts (although i was like, first dan in shotokan karate, and a few years of JJ) But yeah, your workout routine isn't perfect, so ill try and help with that, that said, 140lbs doing a 210lb bench is good.

Working out everyday? seriously cut that shit out, do a 3 day split or a 5 day split,

Day 1: Chest, Shoulder and Triceps

Bench Press (3 x 8)
Barbell Military Press or DB press (3 x 8)
close-grip bench
Or Tricep pushdowns
finish off with some machine flies
Day 2 - Back, Biceps

Dead lifts (3 x 8)
Bent Over Rows (3 x 8)
Wide Grip Pull ups (3 x 8)
Dumbbell Curls (3 x 8-10)
Maybe one armed rows

Day 3 - Legs, Calves and Abs

Squats (3 x 6-8)
Lunges (3 x 10)
Standing Calf Raise (3 x 15)
weighted Crunches (3 x 10)


Thats an average workout, if you dont gain on that, probably go to a 5x5 routine or some shit, but the basis is that you need to deadlift and squat.
Punching metal objects? what the fuck?
Buckets of sand are the way to go if your looking to increase bone density.

[Saint DH]

hey blonde I think you're a pretty cool guy so I'd really hate to start hating you. I don't appreciate you calling my reasoning gay. You're a much bigger guy than me and you really have no idea what it's like to be a small lightweight person. It's not like I'm scared and paranoid or something. I just think that with all the crazy fucking people out in the world today being able to defend yourself is crucial, especially if you're a small guy like me. Honestly I just want some advice. Perhaps I could have kept the thread short and simple, but I was just trying to make a good post explaining my thoughts and shit like that. I'm sorry if my reasoning has, in some way, offended you.

I've been fucked with before at party's and bars. Hell just the other week I saw this one white guy get get bumrushed by six black guys at a bar in Muncie, needless to say he got fucked up bad. If I ever get in a situation where I would have to defend myself, I would much rather be confident in my abilities.

And really why does it matter what my reasoning is? All I want to know are some pointers from people who know what they're talking about, or a link to a website that has information, or a book reference. And blonde, any advice you have to give would be appreciated as I would hold your advice about training in high regard. Thanks again.

Oh and Heaven Can Wait, thanks alot for your pointers. I will defintely modify my workout plans. Haha, yeah I thought the punching metal thing might be considered stupid. The reason I do it (and I don't do it all the time because it hurts) is because I saw this Grandmaster Kung Fu dude on the discovery channel and he said he punches a metal slab 1,000 times every day, and it only takes him one punch to knock someone out. I dunno, anyways, thanks alot for the advice, you're a good man.

[Beebs]

Well, I hate to sound like captain obvious here, but if you want to become a better fighter, do some sort of fight specific training.

For specific advice, in the most general sense of it all, you basically need a viable strategy for standing and punching, 1 or 2 solid takedowns, and the ability to minimize damage when somebody gets you onto the ground with you on bottom.

Stop hitting shit that will hurt your hands, its not doing any good and its going to cause problems, do you believe some BS chinese kung fu guy or modern medicine? Your hands are important and you should take care of them when training (wrist wraps, gloves, etc)

If you wrestled in high school, go back there and see if you can get in on the practices, alot to be learned there.

There are boxing gyms for either free or really cheap in almost every corner of the world, there is probably one close to you, if you are near anderson (not sure how close that is to Muncie) one of the best guys in the state is out of there, not sure if he still has a gym but theres definatly some tough kids outta that area every year at all the local shows.

Your best value bet is probably to go to a boxing gym which are either free or cheap, get to know the guys, and there is probably at least one guy who used to wrestle and trains in MMA that would be a good source of info.

At least ask what different gyms charge, I got a Judo guy in Indy who makes you pay $45 to join the US Judo Association for insurance, then its free for life.

At the very least, find some instructional videos on youtube.

[Cocktooth]

I agree with Beebs. If you have never had a learning base of boxing, take about a month's worth of lessons. Hitting a heavy bag is helpful, but unless you know balence and the right way to throw punches, it is pretty much useless. Once you get a small base of boxing skills the rest can be done on your own. If you are dedicated to becoming a better fighter, you don't need a gym to just "defend" yourself against others. Its hard for anyonoe to defend themselves getting jumped by 6 people. At that point I would use the grab and squeeze method!!

[Saint DH]

Hey thanks alot beebs, seriously, I really appreciate it, you too Shaw. That's exactly the kind of feedback I was hoping to get from someone like you. I never even thought about researching on youtube. That's might be a good idea. I learn quick and I can teach myself just about anything.

I was also hoping to make this an open forum where people could share ideas about training, be it for fighting or just for overall fitness.

As far as supplements are concerned, what does everyone like to take? I personally don't take very many things. I get a lot of pills from this company called Life Extenstion. They're a very reputable company with cutting edge research. I take their Mix Tablets 6 times a day, which is a super vitamin that has everything your body could ever need. It has so many things that you're supposed to take 9 pills a day, but I can only take 6. I also take a super dose of Omega-3, EPA/DHA. I'm not really in to creatine or the nitro tech and shit like that.

[Mr. Blonde]

well now i feel bad

[Mr. Blonde]

I haven't really read what all the other guys have posted yet, but one thing that's really important that's getting neglected is diet, man. A little cliche, I guess, but I don't really have a lot of advice for fighting anyways. I used to box and play rugby in college but haven't really done much of that since i've fucked up my arm.

Really if you're doing all this fighting and lifting that the other guys are suggesting, if you have a healthy diet high in protein it's going to help a LOT with building muscle. Also i'd take a protein shake with at least 30-40 grams after every workout, on top of your high protein diet, you'll see pretty good muscle gains. Also, it sounds like a lot of the stuff you're already doing is a pretty good base, the majority of like...everybody doesn't train on heavy bags or speed bags, at all, especially once they get out of the high testosterone range of 18-22, so you've already got a pretty good advantage there, you just may not realize. If you just got done beating the shit out of a heavy bag in the morning and you get into some shit that night, odds are the other person isnt as prepared for it as you.

[Saint DH]

Yeah my diet sucks ass. I try to compensate by taking vitamins and shit, but I really need to start eating better. I pretty much live off fast food while at school and that's not only expensive, but really unhealthy.

[BigDongedHoe]

Workout, Diet, Rest in that order. Eating a high protein diet with the right foods will help you gain weight no matter what. I know you think you can't gain weight but I gurantee you can, when I read the Body-for-Life book the creator had a person that had done the diet and workout to a t for 3 months and got cut up but put on no weight. The guy had such a fast metabolism that he actually had to eat a 6,000+ calorie diet of good foods to put on weight. You might be in that category and would explain why you wouldn't put weight on.

Also with Heaven Can Wait's routine I agree that 3-day splits are the best but definitely more attention to your shoulders than just doing military presses. Having strong shoulders will help your bench tremendously. Also I'm not a fighting expert but I've always been under the assumption that having a crazy strong core will really help you out in fighting/self defense. Lots of hard ab-work and regardless of what anyone tells you getting rock hard abs is hard work. Theres no quick fix to getting a 6-pack its simply busting out crunch after crunch or 1,000s of leg lifts. Look at any fitness guru and when they tell you there workout usually there ab workouts are tougher and harder than any gym regular ever does.

[Repugnant Abomination]

Dude you're 5'8 140 - God has already decreed you're going to be a little bitch. Just accept it.

[Saint DH]

I refuse to accept that.


bdh, could you give me some examples of good core workouts. I think mine are pretty weak, or point me in the direction to some information on good core workouts. Thanks man.

[Beebs]

Originally Posted by Repugnant Abomination

Dude you're 5'8 140 - God has already decreed you're going to be a little bitch. Just accept it.

hey, I'm 5'6" 160 if I just ate, fuck you.

[Cocktooth]

There is a great site to ask people for workouts at some MMA board. I can't remember how I found it, but I bet beebs would know what it is. I got my diet off of there. I dropped about 35 lbs of fat in about 3 months and was probably stronger after that 3 month period of eating right and working out then I ever had been. All I ate was stuff high in protein. Tuna, Chicken, Eggs, Salmon. Depending on how you handle the situation you can also gain weight off of it. I had to eat 5 meals a day. One day a week, you can eat or drink whatever you want. The thing that hurt me the most was limiting my beer intake. I hate lifting weights, so I did 100 Pushups and 100 sit ups every hour after work. Then I went 5 2 minute rounds with the heavy bag. It was a high intensity workout, but didn't last more then 30 minutes if you get after it.


The website is www.sherdog.com or net. Go to the forum and ask any question you want. They will give you some more good ideas.

[Repugnant Abomination]

Originally Posted by Beebs

hey, I'm 5'6" 160 if I just ate, fuck you.

You've got classic little man syndrome.

[Heaven Can Wait]

Originally Posted by BigDongedHoe

The guy had such a fast metabolism that he actually had to eat a 6,000+ calorie diet of good foods to put on weight. You might be in that category and would explain why you wouldn't put weight on.

Having strong shoulders will help your bench tremendously.

Lats/back help a lot more than shoulders for your bench, but yeah throw in some shrugs maybe.
and 6000 calories a day? the guy seems a bit extreme, thats pretty hard to do without PB shakes.
Also the idea of cleaning your diet up, fuck that.
Eat mcdonalds all you want, calorie is king and proteins carbs and fats are all good for you, just dont eat dead foods (foods with shitty nutritional value, say alcohol) or sugar laden stuff, nothing wrong with burgers.
Vitamins are ok, but hugely overrated, eat steak.

"Look at the size of a bull's neck. Look at the size of a chicken's neck. Eat more bull."

[THEINCREDIBLEdork]

I suck two dicks a day and I haven't gotten in a fight since 7th grade. My routine makes me feel pretty safe.

[ninjaface]

So i've been lifting for a few weeks now. I'm really only half-assing it so far. I need a routine. But here is the problem, I don't really know what I'm doing and all i have access to is a weightbench. i'd like to get an idea of what to focus on first. Like i said, i dont know what im doing, so lets keep it fairly simple to start with.

I have a basic weight bench, barbells, dumbbell handles, and maybe only 150lbs worth of weights. I'm probably going to go buy some more, though.

I dont know how much i can bench because i cant really get a spotter, but i can do 15 reps of 70 lbs on a barbell before I'm tired. I really only do upper body stuff, but i suppose i should do at least some lower body work. Some core work would definitely be beneficial. I just dont know what to do other than sit-ups.

I know I'm not giving you guys very good information, but it's all I have to go on for now. I'm not looking to get rippling muscles that tear through my twin brother's flannel shirt or anything. I just want to increase my overall strength and have a routine that I can get into and expand upon once I feel comfortable with it.

On a side note, nice thread DH.

[Heaven Can Wait]

Get some more weights,
do a 3 day split, like the one posted below
should be able to do everything cept tricep pushdowns (swap this with pressing behind the neck)
pullups.. cant think of a substitute, try and hang off something, wide arms.
squats, hold dumbells and go past parallel, not an ideal way to squat, but your grip strength should be ok for a while.
so long as you dont use the execution grip with the benching you should be ok.

[Beebs]

Horizontal pull-ups are a great replacement, maybe even better than regular pull-ups.

Just lay on the bench and pull yourself up using the bar.

[AcTivE]

i decided it's time for me to gain some weight...im up +15lbs, and it's been about 2 weeks..

thats w/starting creatine tho

i'm a hardgainer..but after making an effort, i've weighed more than i ever have..and took little time

and i'm doing a squart workout my dad says is good. basically you do whatever you would normally do for 10 squats, then do 20--1 set. then add 5 lbs each week..and drink lots of milk.

if you want a ripped 6 pack..you need to add weight too. just doing crunches will let u see it a bit, but it won't rip out

[Beebs]

Originally Posted by AcTivE

and i'm doing a squart workout my dad says is good. basically you do whatever you would normally do for 10 squats, then do 20--1 set. then add 5 lbs each week..and drink lots of milk.

20 rep squats are a GREAT workout.

[Heaven Can Wait]

Oh dear.
theres one reason why i hate this time of year, soon as those shitty resolutions come in, the gym is full for 2 months.
active, 15lbs in 2 weeks might be pretty bad, im hoping that thats all water, which with the creatine it.
Nothing wrong with squatting on its own, make sure you go past parallel.
a 6 pack is purely based on BF.
and the hardgainer thing.. haha.

[Repugnant Abomination]

I can't take any of you seriously.

Merry Christmas!